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Prenatal Yoga Poses | Pregnancy Yoga Classes in Bangalore


Pregnancy is a beautiful time in every woman’s life. As a new life starts out in your womb, your body goes through a number of small and big changes. Everyone talks about taking care of your unborn baby and showering him or her with love and affection. What they don’t pay enough stress on is that you need to give yourself love and attention too.

Basic Do’s and Don’ts

When you learn of your pregnancy, you should ask your doctor to set up regular check-ups and for a list of do’s and don’ts. You need to avoid stress, eat balanced meals, sleep properly every night and exercise regularly. When it comes to exercising, your lifestyle plays a key role in designing a workout schedule. If you go to the gym regularly, you could continue doing so but if you’ve been living a sedentary life, you need to start slow. Yoga is the ideal form of exercise for pregnant women.

Yoga and Pregnancy

Practicing yoga poses during pregnancy balances physical and mental wellbeing and is a great way to stay active. It keeps you fit and flexible, reduces anxiety and helps keep you calm. The breathing techniques can also improve your sleep and help you get ready for childbirth.  Yoga also boosts confidence levels and helps expectant mothers get over the fear of how they will handle the next stage of their lives.

Yoga can be practiced by anyone but not all types of yoga are beneficial for expectant women. Avoid trying new postures and go slow in your progress. It is important to tell the yoga teacher about your pregnancy. Alternatively, you can look at pregnancy yoga images online and practice pregnancy yoga at home. As the pregnancy progresses, your center of gravity will shift. This will increase your risk of losing balance and hence it becomes important to use the support of a wall or chair whenever needed.

Prenatal yoga poses

There are many yoga poses or asanas ideal for an expectant woman. If you join a prenatal yoga class, you could learn these poses from a yoga teacher and share the experience with other women in similar stages of pregnancy. You could also learn the yoga poses to avoid during pregnancy. There are a number of pregnancy yoga or prenatal yoga classes in Bangalore. However, you can practice prenatal yoga on your own as well. Prenatal yoga poses can be categorized according to the benefits they offer.

Pregnancy yoga poses for added belly weight

There are 3 top yoga poses that can help pregnant women balance their added belly weight.

    • Wide child’s pose

This is also known as the forward-facing hero or Balasana. Keep the knees wide apart but the big toes close together. Keep most of your weight on your heels and bend forward to rest your forehead on the ground. Extend both arms forward with your fingers spread wide. Hold the pose for a few minutes before coming back to an upright position.

    • Wide seated forward fold

Sit on the floor and separate your legs as much as you can while being comfortable. You may place a blanket or pillows between your legs for support. Exhale and bend forwards with your hands stretched out in front of you. Lower your torso as much as possible without straining your neck. After a few minutes slowly lift your upper body back up.

      • Cat cow

Start with your hands and knees on the floor. Your hands should be directly below your shoulders and knees below your hips. Inhale and lower your belly while you look upwards. After a few seconds, exhale and pull your belly towards your spine while lowering your head. Do not force your chin towards your chest.

Prenatal yoga poses for back pain

The top two yoga poses for back pain during pregnancy are:

    • Seated side bend

Start in an upright seated position with your legs crossed or spread wide apart in front of you. Allow your right hand to rest on the ground and lift the left hand straight upwards. Lean towards the right and let your elbow come closer to the ground. Take several deep breaths and come back to the starting position. Alternate the sides to allow your belly to expand and to reduce back pain.

    • Standing Forward fold

Stand upright with your hands on your hips. Exhale and bend down from your hips while lengthening out your upper body. Try and brings your palms to the floor without bending your knees. If you cannot do this comfortably, cross your forearms and hold the elbows. Inhale while straightening yourself up. Stay in the pose for upto a minute.


Prenatal yoga poses for Hip

Pregnancy puts extra strains on the hips. Yoga squats can be very helpful in easing this stress. This yoga pose also opens the hips and prepares the body for childbirth.

    • Yoga Squats

Squat as low as possible with your knees wide open. Hold the pose for 30 seconds to a minute before standing up. You may put a blanket below your heels for extra lift and comfort.

Prenatal yoga poses for swollen feet

Swollen feet can be uncomfortable but can be easily dealt with through yoga. The two yoga poses you must try are:

    • Legs up the wall

This yoga pose can be practiced with or without props for support. Begin by sitting with your left side to the wall. Turn your body to the left and slowly lift your legs against the wall. Use our hands to balance your weight. Lower your back and rest your head against the floor. Move your buttocks as close to the wall as possible and keep your palms facing upwards. Hold the pose for 5-10 minutes before turning to the right side and coming back to the seated position.

    • Tip toes pose

Kneel with your toes tucked underneath you and heels touching your buttocks. Place your hands palm downwards so that they are resting on your knees. Stay in the position for 5-10 deep breaths.

Yoga poses for indigestion and heartburn

There are 2 key yoga poses that can help relieve heartburn and indigestion. These are:

    • Triangle pose

    • Bound angle pose

Sit on the floor with your knees apart and feet facing each other. Without rolling your spine try bending forwards as much as possible. Hold the pose for a few minutes while taking 5-10 deep breaths.

With regular yoga, your pregnancy can be comfortable and you can enjoy every minute of it. Do you want to learn more tips on prenatal yoga? Do you want tips on the best yoga asanas for your stage of pregnancy? Do you want to know the best prenatal yoga classes near me? Sign up now!

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